How should you develop your target heart rate as your exercise progresses? A standard suggestion is for you to use sixty to eighty percent of your maximum heart rate during exercise. You should also warm up before your workouts for additional health benefits and safety measures.
Maintaining an Optimal Heart Rate
To maintain an optimal level of safety when working out, you can use heart rate monitors. This can help you achieve your targeted rate while ensuring that you remain in the appropriate range for your state of health and body size. This will greatly help you maximize the results you receive in a shorter period of time. When you keep your heart rate within a targeted range, you become more capable of maintaining your workouts for longer periods of time.
Warm up Heart Rate Levels
The suggested levels of heart rate during warm ups are about fifty to sixty percent of your maximum heart rate. This is a great level of intensity if you do not work out regularly or if you are just starting a fitness program. Risk of injury is very low at this level, and you are also decreasing your body’s fat content and cholesterol levels. In this range, eighty percent of the calories that are burned are from body fat which makes this level that much more effective.
Intermediate to Advanced Levels of Exercise
During mild exercise, you will want to achieve a heart rate of around sixty to seventy percent of your maximum heart rate. This way, you will be able to exert slightly more effort than your warm up zone while burning a significantly larger amount of calories. When you move to the level of a standard workout, you will want to maintain a heart rate of around seventy to eighty percent of your maximum heart rate. Once at this level, you will be greatly increasing your cardiovascular health as well as the overall strength of your heart. You will also be dramatically increasing your body’s endurance and your potential performance abilities. Once you are at this stage, you are also capable of entering the highest level of intensity possible in a workout, which is also the stage where the most calories are burned.
Maximum Heart Rate
Achieving maximum heart rate is possible, but it is suggested that you consult with a doctor before attempting any exercise that may require this level of performance. For optimal benefits to your health, while maintaining safe standards for your current state of being, it is recommended that you consistently target the aerobic stage (medium intensity) of exercises to burn large amounts of calories while staying within recommended and safe levels of heart activity.
Exceeding Recommended Heart Rates
Athletes are known to exceed the recommended amounts regularly in a pursuit of greater endurance. Typically, exceeding these recommendations will have very little benefit for you if you do not do athletic exercises on a regular basis. Even the best athletes, who certainly enter this range, will only go into it for very limited amounts of time. The average person can actually be at risk when going beyond the target range due to the extra stress and increased potential for injury to the body. If the heart has to work too much, difficulty in distributing and replenishing the body’s oxygen supply can be a result. For people who do exercise consistently and with great effort, there can be little to no benefit from achieving heart rates that are below sixty percent of the a targeted heart rate.